Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following: 0-10:00 1200m Medball Relay (each partner runs 400m) 10-22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle Up x […]
Workout of the Day A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – Erg 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squat w/ KB Goblet Hold x
Workout of the Day A. 4 Sets: Strict Press in Split x 5 @ 21X1 – Rest 90 seconds B. 4 Sets: Push Jerk in Split x 5 – Rest 90 seconds C. Complete as manuy rounds and reps as possible in 20 minutes of: Alternating Single Leg TTB x 10 OR Alt. Single Leg
Workout of the Day A. 5 Sets: A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then Rest 2 minutes. B. Complete as many rounds and reps as possible 12 minutes of: Deadlift x 1 @ heaviest set from “A”
Workout of the Day A. Accumulate the following in as few sets as possible: Strict Pull Up x 45 @ 2010 SA Farmer Carry x 400m (Heavy) Start your first set of Pull Ups with a max set of UNBROKEN reps B. 4 Rounds for time of: Burpee Pull Up x 9 Run 150m w/
Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 3 Sets: B1: RFESS x 6-8 per @ 30X0 – Rest 60 seconds B2: L Seated SA Press x 6-8 per @ 21X1 – Rest 60 seconds C. 3 Sets: C1: SA KBS x 10 per – Rest 60 seconds C2: SA
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following: 0-10:00 Dual DB Thruster x 80 Erg 80/60 Cals Burpee Pull Up OR Burpee Muscle Up x Max Reps in time remaining 10-15:00 – Rest 15-25:00 Alt. SL TTB x 80 OR Alt. SL V-Up Relay
Workout of the Day A. 4 Sets: A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds A3: Staggered Stance Russian KBS x 10 per – Rest 60 seconds A4: Hollow Rocks/Hold x 30 seconds – Rest 60
Workout of the Day A. 4 Sets: Strict Press from Split x 4 @ 21X1 – Rest 90 seconds B. 4 Sets: Push Press x 3 – Rest 90 seconds C. 4 Sets: Push Jerk x 3 – Rest 90 seconds D. Complete 4 Rounds for Time: SA DB Split Jerk x 10 – Left
Workout of the Day A. 5 Sets: A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then Rest 2 minutes. B. Complete as many rounds and reps as possible in 15 minutes of: Run 150m Air Squat x 15 Deadlift
